Brotherhood of Iron: Omega

Bigger Stronger Leaner Competitive Bodybuilding
381

[quote]buckeye girl wrote:
Jacked Diesel wrote:
SSC wrote:
I pay $0 a month with a $0 signing fee.

Yay college gyms!

Jtg, Austin, look for a friend request on Facebook. Profile pic is the same as mine on here.

Maybe you should take a look at your tuition bill, because gym fees are factored into that, so if you arent paying for it, than your parents are.

Yeah. When I went to OSU, it was something like $80 a quarter to use the RPAC and other facilities, but it was a required fee that just got tacked on with tuition and such. I think you had to pay for the summer if you wanted access but weren’t enrolled in summer classes.[/quote]

clemson was the same

382

[quote]patrickk wrote:
After making the switch from night-shift to day-shift w/ no days off it was a fairly decent day in the gym. Tired as fuck! But, still decent.

This work out is dedicated to Dry Kill Logic, because of them this was made possible!

Preacher Curl w/ EZ-Bar
85x30RP

Reverse Curl w/ Straight Bar
75x17SS

Calves on Leg Press Machine
500x10 w/ 12 second stretch

Leg Curl(upright)
130+2x25RP

Back Squat
275x4 + 215x20 <<<That 275 almost crushed me. The 4th rep took an eternity it seemed!

I keep progressing on Back Squat every week, but I fucking suck at back squats… I’m embarrassed by my numbers. But I break parallel and bust my fuckin’ ass on them every time.

PR’d on everything again!

Cheers![/quote]

Got a vid of your back-squat technique?

383

[quote]hardgnr wrote:
That is a low back squat…any reason why?

Aren’t you benching more then that?

Seems weird though, I can back squat around 350, but on the widowmaker the other day i did 220x19 which is pretty much the same as what you got.[/quote]

I’m not sure why my Back Squat is so low. When I first started back squatting I took it pretty slow to make sure I had good depth and form. I don’t hit ATG but I know I break parallel because everyone asks why I go so deep with my squats. It just hasn’t gotten as strong as other exercises. Maybe I should switch to box squats? Any ideas will be much appreciated.

And no I’m not benching more then this. Honestly I haven’t did flat BB bench in about 6 months so I don’t know what my max would be. It’s been DB’s and incline and I haven’t tried for any maxes accept for a 425 deadlift 2-3 months ago.

CC: If I could get video I would. However, due to security they wont even allow a camera in the building. I guess they would think I’m a terrorist and want to take recon photo’s. Ha!

Cheers!

384

[quote]patrickk wrote:
hardgnr wrote:
That is a low back squat…any reason why?

Aren’t you benching more then that?

Seems weird though, I can back squat around 350, but on the widowmaker the other day i did 220x19 which is pretty much the same as what you got.

I’m not sure why my Back Squat is so low. When I first started back squatting I took it pretty slow to make sure I had good depth and form. I don’t hit ATG but I know I break parallel because everyone asks why I go so deep with my squats. It just hasn’t gotten as strong as other exercises. Maybe I should switch to box squats? Any ideas will be much appreciated.

And no I’m not benching more then this. Honestly I haven’t did flat BB bench in about 6 months so I don’t know what my max would be. It’s been DB’s and incline and I haven’t tried for any maxes accept for a 425 deadlift 2-3 months ago.

CC: If I could get video I would. However, due to security they wont even allow a camera in the building. I guess they would think I’m a terrorist and want to take recon photo’s. Ha!

Cheers![/quote]

Weird, SM7 could take vids… (or maybe it wasn’t legal lol)

Shame, because your squatting setup and technique may really be the problem… But hey, I started out squatting very little, too, and I still wouldn’t consider myself that great of a squatter compared to my bodyweight. I’m doing ok, but not really good enough :slight_smile:

Unfortunately, without a vid I can’t really help you here…
Could you perhaps look through some youtube vids and find one that mimicks your technique and setup? (knee position etcetc)

385

Got back from a wedding late last night. SHoulders and biceps from saturday. I had to get up at 7 and train at 8 so my session wasn’t that great.

High incline seated press
155x3…two reps leps than last week, but it’s probably because i only got 7 hours of sleep and it was 8 in the morning

lateral raises
45sx6 PR, one more rep

altdb curl
65sx5 PR, fivew more pounds for each arm, but five less reps

concentration curls
45sx6 first time doing these

pin wheels
65sx12 PR, ten more pounds on each arm but 8 less reps

OK session.

386

I’ve also realized that people can be so negative and that I’m in this by myself. Everyone I know except for tweo of my friends are very unsupportive about gaining a lot of size and strength.

387

[quote]LiveFromThe781 wrote:
Jacked Diesel wrote:
LiveFromThe781 wrote:
austin_bicep wrote:
My gym is 43 a month with a one year contract otherwise it’s 50 a month for a month to month deal.

You can seriously make almost anything work and gyms like golds or world gym are pretty easy to find and usually cater to a more serious crowd.

I do notice a trend though that more expensive gyms cater to more serious lifters as most people that go to the gym to bull shit don’t feel like spending extra for luxuries like power racks squat racks multiple benches tons of HS and 180 and 200 pound dumbbells.

that and serious lifters actually go. if the 9,000 people who signed up for my ballys ac
tually used it day in and out it wouldnt be 25 a month. but people go for 2 weeks and just never go back meanwhile they’re locked in for 3 years and before they figure a way out theyre probably gonna pay at least 500 bucks. im in that gym 5x a week i get my moneys worth.

theres also a lot of guys bigger than me there.
i cant even bench 315. theres probably 10 dudes there who can rep it out. all of em are like 240+

You weigh 220 and cant bench 315? What do you need help with?

its called long ass fucking arms.
[/quote]

No execuse I have a 6’4" wingspan lol. Jk it definetly has doesn’t assist in the lift but the thicker your chest and arms getthe shorter the ROM so the bigger your arms get the better the bench will be and also your arms will be stronger.

388

[quote]Cephalic_Carnage wrote:
Weird, SM7 could take vids… (or maybe it wasn’t legal lol)

Shame, because your squatting setup and technique may really be the problem… But hey, I started out squatting very little, too, and I still wouldn’t consider myself that great of a squatter compared to my bodyweight. I’m doing ok, but not really good enough :slight_smile:

Unfortunately, without a vid I can’t really help you here…
Could you perhaps look through some youtube vids and find one that mimicks your technique and setup? (knee position etcetc)
[/quote]

Yeah, not all bases have the same rules. I’m fairly certain there is a NO CAMERAS sign on the way into the gym. I’ll ask the guys at the desk to make certain. If it’s cool I’ll most definitely record my next back squat session.

389

[quote]yvanehtnioj wrote:
Got back from a wedding late last night. SHoulders and biceps from saturday. I had to get up at 7 and train at 8 so my session wasn’t that great.

High incline seated press
155x3…two reps leps than last week, but it’s probably because i only got 7 hours of sleep and it was 8 in the morning

lateral raises
45sx6 PR, one more rep

altdb curl
65sx5 PR, fivew more pounds for each arm, but five less reps

concentration curls
45sx6 first time doing these

pin wheels
65sx12 PR, ten more pounds on each arm but 8 less reps

OK session.[/quote]

Damn dude, how’s your form on those 65’s for alt db curls. I remember you saying that your arms measured 15 inches and it just seems like the 65’s are a lot for arms that size. Not knocking you just looking out for you :).

390

[quote]austin_bicep wrote:
yvanehtnioj wrote:
Got back from a wedding late last night. SHoulders and biceps from saturday. I had to get up at 7 and train at 8 so my session wasn’t that great.

High incline seated press
155x3…two reps leps than last week, but it’s probably because i only got 7 hours of sleep and it was 8 in the morning

lateral raises
45sx6 PR, one more rep

altdb curl
65sx5 PR, fivew more pounds for each arm, but five less reps

concentration curls
45sx6 first time doing these

pin wheels
65sx12 PR, ten more pounds on each arm but 8 less reps

OK session.

Damn dude, how’s your form on those 65’s for alt db curls. I remember you saying that your arms measured 15 inches and it just seems like the 65’s are a lot for arms that size. Not knocking you just looking out for you :). [/quote]

Htey;re 15.25 inches now. I never thought that 65s were a lot. I am using some body english to get the weight up, but it’s not excessive and I can still feel my biceps working during the set. Oh yeah by the way, you told me I should start doing military presses, but with adding in rack pulls, there’s no way in hell I can recover fast enough. My lower back takes a long time to recover. I’ve been listening to the other advice though.

I forgot to mention that when I do biceps work I do some rest pausing too. SO when I did the 65sx5 it was like 2 reps then stop because i couldn’;t do more then another two reps and then one rep. It went something like that. It’s been working well so far. I don’t wanna give away my progress yet until september 3 when school starts again

391

[quote]yvanehtnioj wrote:
austin_bicep wrote:
yvanehtnioj wrote:
Got back from a wedding late last night. SHoulders and biceps from saturday. I had to get up at 7 and train at 8 so my session wasn’t that great.

High incline seated press
155x3…two reps leps than last week, but it’s probably because i only got 7 hours of sleep and it was 8 in the morning

lateral raises
45sx6 PR, one more rep

altdb curl
65sx5 PR, fivew more pounds for each arm, but five less reps

concentration curls
45sx6 first time doing these

pin wheels
65sx12 PR, ten more pounds on each arm but 8 less reps

OK session.

Damn dude, how’s your form on those 65’s for alt db curls. I remember you saying that your arms measured 15 inches and it just seems like the 65’s are a lot for arms that size. Not knocking you just looking out for you :).

Htey;re 15.25 inches now. I never thought that 65s were a lot. I am using some body english to get the weight up, but it’s not excessive and I can still feel my biceps working during the set. Oh yeah by the way, you told me I should start doing military presses, but with adding in rack pulls, there’s no way in hell I can recover fast enough. My lower back takes a long time to recover. I’ve been listening to the other advice though.

I forgot to mention that when I do biceps work I do some rest pausing too. SO when I did the 65sx5 it was like 2 reps then stop because i couldn’;t do more then another two reps and then one rep. It went something like that. It’s been working well so far. I don’t wanna give away my progress yet until september 3 when school starts again[/quote]

I’m 17.5 and I can’t even curl that lol, but I’m weak sauce. Rest pausing for a total of 5 doesn’t sound like it would too effective, especially when you take into consideration of body swinging. If you are making progress, then fine, but the drop in reps also seems pretty big too.

392

[quote]austin_bicep wrote:

No execuse I have a 6’4" wingspan lol. Jk it definetly has doesn’t assist in the lift but the thicker your chest and arms getthe shorter the ROM so the bigger your arms get the better the bench will be and also your arms will be stronger. [/quote]

you’re like 6’3 right? 300 for you is like 250 for me. just sayin

at your height and weight if you couldnt bench 3 plates id say there was a problem.

393

[quote]hardgnr wrote:
Did some reps on deadlifts for the first time in fucking months. My last program just had me doing speed deadlifts and singles. Fucking boring shit. They were the last exercise of my workout today and I was already fucking rooted but I surprised myself.

Did 365x6. Couldn’t believe how easy it went up. Didn’t use straps and had to switch to mixed grip on rep 5-6.
Then followed that up with 315x10 or 11. God I hate lower back pumps.

Should see some pretty fast progress on these now. My goal is 5pps by the end of the year…got a lot of bustin ass to get there still. Probably about 70-80lbs off.[/quote]

Good job deadlifting man. Hopefully I’ll be seing 405 in the coming months.

394

Kind of a strange day working out. I can kind of feel the dynamics switching, as far as ‘strength maintenance’ goes. It’s now turning into ‘Git lean, sucka.’

[u]SHIPs[/u]
85 x 10
115 x 4
165 x 2
235 x 7 (-1. Darn)

[u]Cable Laterals[/u]
20 x 6
50 x 9 (+0)

[u]Rack Pulls[/u]
135 x 8
225 x 2
315 x 1
425 x 6
390 x 8

^^^ Had to shit right before my work set. Grinded through it, but it wasn’t comfortable.

[u]Pulldowns[/u]
50 x 8
112.5 x 3
187.5 x 8

395

Went to the gym and had fun today before my trip tomorrow morning.

Stay strong guys and make some awesome progress while I’m gone. Hopefully my personal drama will have blown over by then and I’ll be eating normally and smashing PRs in no time.

396

[quote]hardgnr wrote:
yvanehtnioj wrote:
austin_bicep wrote:
yvanehtnioj wrote:
Got back from a wedding late last night. SHoulders and biceps from saturday. I had to get up at 7 and train at 8 so my session wasn’t that great.

High incline seated press
155x3…two reps leps than last week, but it’s probably because i only got 7 hours of sleep and it was 8 in the morning

lateral raises
45sx6 PR, one more rep

altdb curl
65sx5 PR, fivew more pounds for each arm, but five less reps

concentration curls
45sx6 first time doing these

pin wheels
65sx12 PR, ten more pounds on each arm but 8 less reps

OK session.

Damn dude, how’s your form on those 65’s for alt db curls. I remember you saying that your arms measured 15 inches and it just seems like the 65’s are a lot for arms that size. Not knocking you just looking out for you :).

Htey;re 15.25 inches now. I never thought that 65s were a lot. I am using some body english to get the weight up, but it’s not excessive and I can still feel my biceps working during the set. Oh yeah by the way, you told me I should start doing military presses, but with adding in rack pulls, there’s no way in hell I can recover fast enough. My lower back takes a long time to recover. I’ve been listening to the other advice though.

I forgot to mention that when I do biceps work I do some rest pausing too. SO when I did the 65sx5 it was like 2 reps then stop because i couldn’;t do more then another two reps and then one rep. It went something like that. It’s been working well so far. I don’t wanna give away my progress yet until september 3 when school starts again

I’m 17.5 and I can’t even curl that lol, but I’m weak sauce. Rest pausing for a total of 5 doesn’t sound like it would too effective, especially when you take into consideration of body swinging. If you are making progress, then fine, but the drop in reps also seems pretty big too.[/quote]

Well I thought it was a bad day. I usually never go as low as that on curls. I expected more reps but it was like 830 in the morning when I did these and I only got 7 hours of sleep.

397

5/5/5 shoulder day

135x5
140x5
145x10

HS shoulder press
225x5
315x5
335x3

cable lateral raise
15xfailure both armsx2

PJRs
60x12
70x12
80x10

pressdown
65x10…6…5

only PRd on military and pressdowns, but i havnt done the other shit in 2 weeks. Expecting 335x5 on HS and 85x10 on PJRs next week. Hoping lesser weight more reps on military will get my bench up that last 10 lbs so i can nail 3 plates

I also do militaries as strict as I can. Absolutely no leg drive

398

today was meh. all i have to say about that.

399

[quote]yvanehtnioj wrote:
austin_bicep wrote:
yvanehtnioj wrote:
Got back from a wedding late last night. SHoulders and biceps from saturday. I had to get up at 7 and train at 8 so my session wasn’t that great.

High incline seated press
155x3…two reps leps than last week, but it’s probably because i only got 7 hours of sleep and it was 8 in the morning

lateral raises
45sx6 PR, one more rep

altdb curl
65sx5 PR, fivew more pounds for each arm, but five less reps

concentration curls
45sx6 first time doing these

pin wheels
65sx12 PR, ten more pounds on each arm but 8 less reps

OK session.

Damn dude, how’s your form on those 65’s for alt db curls. I remember you saying that your arms measured 15 inches and it just seems like the 65’s are a lot for arms that size. Not knocking you just looking out for you :).

Htey;re 15.25 inches now. I never thought that 65s were a lot. I am using some body english to get the weight up, but it’s not excessive and I can still feel my biceps working during the set. Oh yeah by the way, you told me I should start doing military presses, but with adding in rack pulls, there’s no way in hell I can recover fast enough. My lower back takes a long time to recover. I’ve been listening to the other advice though.

I forgot to mention that when I do biceps work I do some rest pausing too. SO when I did the 65sx5 it was like 2 reps then stop because i couldn’;t do more then another two reps and then one rep. It went something like that. It’s been working well so far. I don’t wanna give away my progress yet until september 3 when school starts again[/quote]

You did 2+2+1 RP’ed on a bicep exercise? That’s asking for an injury… And it’s not going to give you very large arms either.
Try 12-20 or 15-30 RP and use the 45’s or so, actually, the 40’s may be enough at first. Work up from there… Or do non-RP’ed set(s) for 6-8 and 9-12 reps or so.

It’s your choice of course, just saying.

400

Great bicep day. Hit 165 for 5 However like last week form and contraction were my primary goals and that was definitly a big PR today. Did the 95 s for ten on the pin wheels which was another pr. Did 77.5 on hs machine curls for 5 another pr and 65 x ten on concentration curls.